Its time to get strong

I took the big step and registered for the RKCII in Italy next year =) so now i have to get strong ;)

I am working to get strong and in the process get lean to.

Today it was Press and Pull up day so i did this light program.

I started with some trigger work with my Baseball, its needed =)
Then some stretching of shoulders, lats and chest.Did some RKC armbars with a 16kg and some Whitley (O`Conner) armbar to
Half kneeling Indianclub work and Indianclub swings #2-3
Warming up pressing 12kg, 16kg and 20kg

Press and Pull ups 5*3/3 24kg bell and 5*3 Body pull ups in super set
Press and Pull up 3*1/1 28kg bell and 3*1 12kg Pull up


Here is my friend Jason Marshall pressing Double 40kg bells